CrossFit – Thu, Jan 1
New Years Holiday Hours
Wednesday NYE – last class is 4:30pm
Jan 1st 8:30 barbell & 9:30 CF
Then back to regular schedule on 1/2Sign up for MetFix Spark 4 week nutrition program by 1/10 and save $50 Thursday 6:30pm starting 1/15/26
Wednesday NYE – last class is 4:30pm
Jan 1st 8:30 barbell & 9:30 CF
Then back to regular schedule on 1/2Sign up for MetFix Spark 4 week nutrition program by 1/10 and save $50 Thursday 6:30pm starting 1/15/26
Warm-up
The Lou (Time)
44 Rounds
With a Partner, alternating rounds
4 Wallballs (20/14)
4 Pull-ups
4 Burpees
4 Dumbbell Snatches (50/35)
The Lou, named in honor of Lou Gehrig and inspired by his Yankees’ jersey number, 4, is a partner workout featuring 44 rounds of 4 reps each of wallballs, pull-ups, burpees, and dumbbell snatches. Partners split the work and persevere to honor Lou’s legacy and support the fight against ALS.
https://www.thelouworkout.com/
Cooldown
up/down dog
pigeon
3 pos scorpion
10 alt scorpion
10 alt runners lunge
30 sec hang
10 inchworm
10 superman
row 500 m
2x
5 wall ball
5 pull ups
5 burpees
6 DB Snatch